Can You Eat
Healthy
Fast Food?
By Vicki Bovee, MS, RD, LD, and Chef Dave Fouts
Speed and Convenience - The top two reasons people drive-thru fast food restaurants. So, how do you keep your busy schedule and not sacrifice healthy food choices? We’ve all done it. We run to a drivethru to pick up a quick meal. What else can you do that requires so little calorie expenditure in return for high calorie consumption? It’s no mystery why people use the drive-thru. All that is needed is to push a button to lower the window, hand over a couple of dollars for a value meal, and in return you get a tasty meal to fill you up and it requires no preparation or clean-up. According to a USDA report, Americans have increased the amount of their total
food expenditure on meals away from home from 34 percent in 1972 to almost half in 2006. In those dollars spent on food away from home, fast food dollars have increased from 21 percent to 38 percent. It is estimated that one in four Americans visit a fast food restaurant daily.
Why Fast Food? Why are so many of us eating fast food even though most of us know that the meals are high in calories, fat and
sodium? Researchers at the University of Minnesota interviewed nearly 600 people who ate regularly at fast food restaurants. The results will come as no surprise with speed and convenience the top two responses. Of those interviewed, 92 percent stated eating fast food because they’re quick. More than 80 percent said they are easy to get to. You can find a fast food restaurant with no problem since they are just about on every corner. Only 20 percent felt there were many nutritious
foods to choose from. Bottom line, we know we’re not making healthy food choices, but time and convenience are more important to us.
Menu Labeling Several U.S. states and cities have passed menu labeling policies that require nutrition information to be provided to consumers that is easy to find and easy to read. When calorie content is posted on the menu rather than in a nutrition pamphlet that may not be easily accessible, many consumers are making lower calorie choices. The problem is for most of the country, consumers have to ask for the information and it may or may not be available. The fast food chains have nutrition information listed on their Web sites, but that requires the consumer to search out the site for information. If the number one reason we are eating fast food is because it is quick, how many people will take to the Internet to find the numbers they are looking for?
Tips for Eating Healthier at Fast Food Restaurants *Note: All nutrition information was obtained from the various companies’ Web site nutrition facts.
Read the Menu Carefully before Ordering. Avoid deep fried or breaded items. Crispy means extra fat so look for grilled items.
McDonald’s®
Calories Fat (g) Protein (g)
Carbohydrate (g) Sodium ( mg)
Crispy Chicken Sandwich Grilled Chicken Sandwich Chicken Fajita
470
18
23
53
1160
380
11
27
44
1040
109
5
14
24
560
Choose a Smaller Size Portion. No more super sizing! Even though it may cost less for foods on the dollar menu, they come with a higher calorie price tag. Even restaurant chains that advertise healthier foods still offer portions that are large enough to provide 600 to 800 calories per item. Calories Fat (g) Protein (g)
Carbohydrate (g) Sodium ( mg)
Burger King 920 340 260
58 20 11
48 14 14
51 28 27
1090 530 520
639 300
27 13
9 4
89 42
1190 561
Ranchero Chicken Soft Taco
270
14
14
21
840
Fresco Ranchero Chicken Soft Taco
170
4
12
22
740
Double Whopper® Whopper Junior® Hamburger
Resources to Help You Jack in the Box There are several Web sites that can help you select a restaurant in your area that will offer healthier choices. Healthydiningfinder.com and Goodfoodnearyou.com allow you to select restaurants in your area displaying their suggested menu items, with or without special requests. You can make healthier choices and enjoy your occasional fast food meal. About the Authors: Chef Dave Fouts is known as the world’s premier culinary expert for weight-loss surgery patients. Chef Dave can be found speaking around the country. Chef Dave is a member of the OAC Advisory Board. Vicki Bovee, MS, RD, LD, has been working in the field of weight management for more than 20 years. She is a consulting clinical dietitian specializing in bariatric nutrition. Vicki is a member of the OAC Advisory Board. To view the references used in this article, please see the Web version located on the OAC Web site.
Large French Fry Small French Fry
Taco Bell
Eliminate the High Calorie Add-ons. Cheese, bacon, mayo, regular fat salad dressings and dipping sauces add a lot of extra calories because they are high in fat. Ask for sandwiches without the mayo or sauce and add catsup or mustard to replace it. Salads with grilled meats are usually a good choice but make sure to ask for reduced fat or light dressing. Wendy’s®
Calories Fat (g) Protein (g) Carbohydrate (g) Sodium ( mg)
Mandarin Chicken® Salad with Oriental Sesame Dressing
550
25.5
31
49
1250
450 Mandarin Chicken® Salad with Fat Free French Dressing
15.5
30
47
1060
Choose Healthier Side Dishes. Most fast food restaurants offer side salads, fruit or yogurt. Pick these instead of the high fat fried sides. McDonald’s®
Calories Fat (g) Protein (g) Carbohydrate (g) Sodium ( mg)
Medium French Fries
380
19
4
48
270
Fruit ‘n Yogurt Parfait
160
2
4
31
85
Choose Low Calorie Beverages. Avoid the shakes, blended drinks, soda, or designer coffee drinks. All are high in calories from added fat and/or sugar. Choose water, low-fat milk, iced tea or diet soda instead. Calories Fat (g) Protein (g) Carbohydrate (g) Sodium ( mg) 1 cup 1% Milk
100
2.5
8
12
125
Small Vanilla Shake
420
10
13
72
140
Medium Cola
200
0
0
56
5
Small Lemonade
200
0
0
54
21
Pay Attention to What You are Eating. You may be in a hurry, but resist the temptation to eat in your car. For one, it’s not safe to be eating and driving with one hand. Take your meal back home, to the office, or make it a picnic. Slow down your eating and taste your food. Limit Your Fast Food Meals. These are not places for frequent dining. The average amount of calories for a fast food meal ranges from 1500 to 1800 calories. This amount of calories is more than half
of most people’s caloric needs for the entire day, not to mention the excessive sodium found in these foods. Do some planning ahead. This may mean packing your lunch or taking a snack with you. If you are able to do so, look up the nutrition information on the company’s Web site. Some of them are easier to read and navigate than others, but the information is available. Some of them give you the option to personalize your menu item or build your meal.
OAC Membership Building a Coalition of those Affected The OAC is the ONLY non profit organization whose sole focus is helping those affected by obesity. The OAC is a great place to turn if you are looking for a way to get involved and give back to the cause of obesity. There are a variety of ways that you can make a difference, but the first-step is to become an OAC Member. The great thing about OAC Membership is that you can be as involved as you would like. Simply being a member contributes to the cause of obesity.
Why YOU Should Become an OAC Member
Membership Categories and Benefits The OAC wants YOU to be a part of what we do. No matter how you’re impacted, having individuals join our efforts who believe in making a difference is essential. That’s why the OAC offers various member categories, so you can get involved at your desired level. Several valuable benefits also accompany your OAC membership. Each membership category offers something different. Here are some of the core benefits to membership:
Quite simply, because the voice of those affected needs to be built! The OAC not only provides valuable public education on obesity, but we also conduct a variety of advocacy efforts. With advocacy, our voice must be strong. And, membership is what gives the OAC its strong voice.
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